CrossFit Blackwater

Strength
5 sets:
Strict press – 10 reps
1:00 core hold after each set (accumulate)

Conditioning
18 min amrap:
50-40-30-20-10
Doubles (line hops/singles)
Hang db clean & jerk

Strength & stamina
10 min EMOM: 10-20 weighted or unweighted squats

Conditioning
6 x 2 on 1 off:
10 db snatch
10 burpees over db

Strength
5 supersets:
10 one legged deadlift or bar
5 strict hspu or max set of push ups

Conditioning
15 min amrap:
15 kb swings
15 air squats
15 sit ups
200m run/row, 500m bike (50 mount climbers)

Strength
5 supersets:
10 lunges per leg
20 weighted glute bridges

Conditioning
25 min ladder:
1-2-3-4-5-6-7-8 etc
push ups
sit ups
db or bar rows

On the strength move from the strict press straight into the lemon squeezers for each superset.
Todays intervals are short sprints. Whatever time you have left in the 4 minutes use as rest. Your score is your slowest round.

Strength
5 supersets:
8 strict press DB/bar/kb
20 lemons squeezers

Conditioning
5 rounds on the 4:00
30 air squats
20 down ups
10 ground to overhead

‘Harpy’

AMRAP:

In teams of 2:
2R bergeron beep test relay style
50/35 cal erg
4R bergeron beep test relay style
50/35 cal erg
6R bergeron beep test relay style
50/35 cal erg

And so on adding two rounds a time:

Bergeron beep test
7 thrusters 35/25
7 pull ups
7 burpees

Power snatch

6 x 2 mins on 2 min rest:
5 power snatch
10 bar hop burpees
15 chest to bar pull ups

Deadlift 3-3-3-3-3 – linear with dead stop at bottom

Amrap 15:
40 single arm db hang clean n jerks
30 box jumps
20 hspu
10 deadlifts 100/70k

Push press 5-5-5-5-5 ascending weight

‘Jack’

20 min amrap:
10 push press 50/35k
10 kb swings
10 box jumps

Front squat 3-3-3-3-3 linear

‘Double check’

On the 4:00 x 5 rounds:
50 double unders
20 cal erg
10 front squats 70/50k